The Benefits of Walking and Jogging Backwards

There are many advantages to walking and running backwards. Read this text and discover what they’re and why it’s best to include them in your routine.

Walking and running backwards walking backwards, reverse gear, Or reverse gearis an increasingly fashionable training method. It consists in changing the orientation of the race, that is to avoid monotony and promote the activation of other muscles. Today we’ll show you the advantages of walking and running backwards to encourage you to present it a try.

Contrary to popular belief, this kind of training poses no major threat to the runner. The risk of falling is low, and when you get used to it, you may learn what to do if it occurs. If you’re searching for a distinct strategy to practice motion.

Why should you are trying running backwards?

The first reason runners attempt to run backwards is to alter their training style. Monotony could make you lose interest in any sport, so you’ll be able to incorporate variations that motivate you to learn latest techniques.

But it is just not every little thing. As we’ll see below, there are lots of advantages to walking and running backwards. We divided them into two parts: physical and mental. We move you forward by marching backward it provides higher balance and coordination, reduces injuries and prompts latest muscles within the lower torso.

You needn’t do very long runs to get the advantages. You may even try the so-called mixed run. You can exercise on the treadmill, treadmill or outdoors. The possibilities are varied.

physical advantages

As you would possibly expect, the problem of running and walking backwards is larger than that of walking forwards. Although the walking speed and intensity are lower, the advantages are the identical and even greater than with conventional walking. Let’s take a have a look at its primary physical benefits.

Improve your strength and power

Some article published in Strength and conditioning research diary in 2020, the values ​​of strength, speed and power in athletes training forward and backward were compared. After 8 weeks, the outcomes suggest that the backward gait variant may be very useful for improving concentric power and strength.

Increases metabolic costs

It points to a test published in European Journal of Applied Physiology in 2020. Metabolic cost is the quantity of energy your body must perform an activity.

The results of the study suggest that running and walking backwards require more energy than walking forward. The cost could be as much as 35% higher, especially on steeper slopes.

Reduces injuries while running

Tests published in Sports medicine in 2018 indicates that runners who include backward walking sessions have a lower risk of injury.

But that is not all, it also points to that it may possibly be used as a rehabilitation therapy after sports injuries of the lower torso. Undoubtedly, considered one of some great benefits of walking and running backwards that athletes shouldn’t ignore.

Reduces the impact on the knees

Following the identical track as above, reverse gear has been shown to cut back pressure on the patellofemoral joint. This is considered one of the primary catalysts for patellofemoral injuries, which is common in athletes.

It improves the circulatory and respiratory function

At the identical time, even though it may not look like it, the advantages of walking and running backwards are also recognized on the cardiorespiratory level. It points to a test published in International Journal of Sports Medicine in 2005. It can also be useful for improving body composition.

These are the primary physical advantages of running backwards. Of course, you furthermore may get muscle upgrades. For example, running uphill prompts the glutes and biceps of the thigh, which don’t play a serious role in conventional running.

Mental advantages

In addition to the physical advantages, there are other reasons to incorporate backward running in your workouts. The ones you get on a mental level are as follows:

• It improves balance and coordination.
• Helps regulate spatial sense.
• It prepares you to anticipate the unexpected.
• It takes you out of your comfort zone.
• It sharpens all of the senses, from touch to hearing.
• Gives you greater awareness of your body weight.
• It improves the general mood.
• Helps you discover other skills and skills.

The more you train inside this modality, the greater the advantages on this sense. Of course, the primary steps are the toughest, so they may not be so noticeable in the primary weeks. To allow you to master it, listed here are some suggestions for beginners.

What do you have to remember to begin practicing it?

While we mentioned in the beginning that the chance of falling is just not that great, that is true so long as you’re alert throughout your workout. As long as your training is progressive and also you avoid breaking your walking speed whenever you do not have enough experience yet. Follow the following tips when exercising:

• Try it on a treadmill: is the perfect strategy to start, partly since you don’t encounter any obstacles along the way in which. Try to walk before running and use the side rails if walking in the wrong way destabilizes your sense of balance.
• go slow: that is an important trick for beginners. You cannot pretend to walk like an athlete who has been doing it for years. You must learn technique, balance, and sensory skills before you desire to increase your running speed.
• Plan short distances: whenever you start outdoors, run short distances. You can start with 10-20 meters, which you’ll alternate with walking forward. Choose an area with as few obstacles in the way in which as possible.
• Avoid descents: Downhills are the toughest challenge for a backward runner, even for the professionals. The risk of falling may be very high, especially if you happen to have no idea the technique. It is healthier to remain on flat ground, or higher yet, with some extent of slope.

Keeping your back straight, adjusting your head rotation to avoid straining your neck, stretching before and after each workout, being attentive to your arm movements, and planning your landing in case of a fall are also a part of the preparation.

Landing is just not difficult, even though it is something it’s best to practice. You can use your hands and buttocks to avoid hitting your back and head, and on condition that the gait is slow, you should not have much of an issue. Practice makes perfectso the more you train, the more adept you may change into at it motion Change.

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